Personal Trainer Top Fitness Gift Ideas for 2020

Curious about what to buy for the fitness enthusiast on your list this holiday season? Our SureFiz trainer shares her favorite gifts for 2020.

Personal Trainers Top Fitness Gift Ideas for 2020

Jenn Ryan, one of SureFiz’s trainers, shared with us her top picks for Holiday gift ideas. There is sure to be something on this list that would be perfect for the fitness enthusiast on your list! With a wide variety of price ranges, any budget level can find something that would work for a great price.

1. Fabletics Oasis High Waisted Pocket Legging $54.95 fabletics.com

Fabletics is Kate Hudson’s fitness inspired athletic apparel line and has been gaining a lot of momentum in the past few years. These leggings are by far the best leggings for running and activity. The high waist will keep them in place for your entire workout, no matter how long. The side pockets make it super convenient to keep your phone by your side and easily accessible. With many options for style and color, the choices are endless-you could buy a few to mix and match outfits. While you’re on the site, look around for some ideas for yourself-you can’t go wrong with anything at Fabletics!

2. Nike Air Zoom Pegasus 37 $120 nike.com

The lightweight and breathable quality in these running shoes make them a perfect gift for any runner on your list. Nike Air Zoom is a well rounded running shoe with react cushioning for the ultimate in running comfort. With adorable colors and attractive styling (my favorite is the champagne pink), even non-runners would love seeing these under the tree.

3. Lululemon Reversible 5mm Yoga Mat $78 lululemon.com

If you have a yoga enthusiast on your list, the Lululemon yoga mat is a classic. You can’t go wrong with the reversible mat and the array of options for style and color. The natural rubber base gives cushioning and a textured grip, while the antimicrobial additive helps prevent mold and mildew on the mat. These yoga mats are highly durable and will last a long time, while also being easy to clean and wipe down for a low maintenance yoga experience.

4. Apple Watch series 6 $259 amazon.com

Every fitness enthusiast needs an Apple Watch. Seriously. The Apple watch is versatile in so many ways-tracking movement, workouts, heart rate, and blood oxygen levels. With the added features of email, text messaging, phone capabilities and playlists for music, the watch is a crowd pleaser for sure. As a trainer, even the simple ability to set a timer, check weather, and create reminders is worth the price.

5. Lifeproof Lifeactiv Armband with quickmount $30.50 amazon.com

The Lifeproof brand is well known for its standard in phone cases-guaranteeing to protect the life of your phone no matter what happens. The fitness armband is extremely durable, and its quick-mount feature is great for a runner or fitness enthusiast, allowing the phone to stay readily available and easy to reach when needed. The mount works in both landscape and portrait positions and mounting is super simple-phone comes on or off with a simple twist.

6. Powerbeats high performance wireless headphones $149.95 amazon.com

Beats headphones are unmatched all around, no matter which ones you choose. If you’re looking for amazing sound quality, look no further. These headphones are also sweat resistant and boast 15 hours of listening time, which the average fitness enthusiast will only need to charge them approximately every 2 weeks.

7. Under Armour UA Sports Mask $30 underarmour.com

This face mask is all an athlete could ask for. High quality materials and strategic structure make this mask breathable and easy to wear for hours. Bonus features include antimicrobial treatment on the inside to keep the mask fresh and a water-resistant outer shell for maximum comfort. I would wear this all day if I had to. And that says a lot for a mask!

8. Tangram Smart Jump Rope $39.95 amazon.com

Jumping rope is one of the simplest, easy to accomplish yet effective workouts that most anyone can do. The coolest thing about this jump rope is its ability to connect to the smartrope mobile app via Bluetooth and track your workout data. The app tracks jump count, calories burned, and time spent jumping. Users can stay motivated by unlocking awards, doing interval training, and connecting with other smart rope users to challenge each other.

9. BeautyCounter Sheer Genius Conditioning Lipstick $32 beautycounter.com

Beautycounter is a revolutionary skincare company that is working to change the beauty market for good. They only use clean, sustainable sources for their makeup and skincare, making it a great choice for skin of all ages and types. The Sheer Genius is a lipstick that wears like a balm, which makes it the perfect gift for that runner who logs long miles in the cold and ends up with chapped lips. With a lightly sweet natural vanilla scent, this lipstick will brighten any workout.

10. SureFiz scale $99.89 surefiz.com

This is more than a smart scale. SureFiz offers users a multi-faceted fully interactive experience driven with AI to track weight loss, body measurements and set goals. With the SureFiz app, users have access to immediate feedback from trainers and health experts, a forum for quick answers to the biggest questions in health and fitness and accountability circles to connect with other users for greater chances of success. This system is not just for those who need to lose weight, but is very effective for any fitness enthusiast who loves to track their fitness statistics. It’s also available on Amazon.

11. LARQ Self Cleaning Water bottle $95 livelarq.com

The LARQ water bottle is the first of its kind. It is truly an all-in-one bottle, with self cleaning capabilities so that you don’t have to waste time trying to get your water bottle clean. The bottle “uses patented UV-C technology to purify your water and bottle at the touch of a button. The bottle intelligently turns on every two hours to purify both the water you put inside as well as the inside of the bottle. The UV-C light eradicates biological contaminants by destroying their DNA”.

12. Living Proof Perfect Hair Day dry shampoo $25.00 livingproof.com

Every fitness enthusiast and avid gym goer knows that a dry shampoo is necessary in a gym bag. Sometimes there just isn’t enough time after a workout for washing, drying and styling hair. But not all shampoos are created equally. The Perfect Hair Day dry shampoo by Living Proof is cruelty-free, paraben-free, silicone-free and safe for all chemically treated hair. It truly absorbs the oil and sweat after a workout and hair will look amazing for days!

13. All in Motion kettlebell, 15 lb $39.99 target.com

The kettlebell is an incredibly versatile workout partner, and makes a great gift for the workout-at-home enthusiast. This kettlebell is coated along the bottom with vinyl, which helps protect your floor and surfaces from scratches like a traditional steel framed kettlebell. The bright coloring makes for a cheery addition to a piece of workout equipment. A 15 pound kettlebell is a great medium weight size, but Target also offers others if lighter or heavier is preferred.

14. Ciele Athletics GoCap Century Running Hat $39.95 jackrabbit.com

The Ciele Athletics running hat is super lightweight, comfortable and moisture wicking. With a pliable brim and soft machine washable fabric, the hat can be easily stored and packed away. My favorite feature is the reflective detailing on the front and back, which really helps for those early morning or late night runs in the winter.

15. Trigger Point Grid Foam Roller $59.99 roguefitness.com

This Trigger Point foam roller is hands down the best foam roller! It has a hard, hollow core then wrapped in foam for a sturdy yet comfortable roll. With strategically placed grooves along the entire roller, you are sure to reach even the hardest to reach pressure points, making it seem closer to the feel of a massage. One bonus: if you want to travel with a foam roller, this hollow core makes it great for storing clothes in so that you can maximize space efficiently!

Simple Ways to Get More Protein in Your Diet

Do you struggle to get enough protein? Here are simple ways to boost protein in your diet to maximize your weight loss program

How Much Protein Do You Really Need?

There are three major macronutrients that compose our daily diets: carbohydrates, protein and fat. Each of them plays a vital role to the nutrition of our bodies. But very commonly in a weight loss journey, people find their daily protein count too low. Protein is vital to building and maintaining muscle, keeping the body lean, and helping to satiate us, among other benefits. The recommended daily amount of protein varies per person and is dependent on personal goals, but in general it should compose around 25%-35% of your daily diet. This means that in a 1500 calorie diet, someone should be aiming to consume anywhere from 300-420 of their daily calories from protein, or approximately 75-105 grams of protein. Without some strategic planning, it can feel impossible to hit these goals. After all, carbs and fat are so much easier to eat and sometimes more fun! Here are some simple ways to try and help you get closer to reaching those goals.

Start Your Day with Protein

It might seem easier to reach for that box of cereal or throw in a piece of toast, but starting your day with protein sets you off on the right foot, supports your muscles first thing and helps you feel more satisfied for longer. There are studies that have shown better brain performance from eating protein first thing in the day, too. Here are some breakfast suggestions for you:

Eggs-there are so many ways to eat an egg. Fried, poached, simple scramble with veggies, or if you’re tight on time in the morning have some previously hard boiled and peeled eggs ready in the fridge to grab on your way out. Try this simple recipe-egg “muffins”. Scramble 12 eggs with whatever veggies you like, pour the mixture into a muffin tin and bake 12-15 mins til done. Pop the “muffins” out, put them in a container and refrigerate for the week or freeze for long term.
Fruit with greek yogurt-not an egg fan? Chop up some of your favorite fruit, and pour over 1 cup of greek yogurt for a simple, filling breakfast packed with protein, and sure to fill you up for hours.
Chicken sausage-Another simple way to get protein in the morning, yet lower in fat than traditional sausage. You can also cook these up ahead of time and store in the fridge for those busy mornings.

Supplement with Bars or Shakes

Protein bars and shakes are a great way to supplement additional protein. Many have at least 20 grams per serving and there are many options on the market today-whey protein, vegan protein, paleo-style protein made with egg or beef, and more. The shakes and bars have come a long way in recent years-many are very flavorful and less chalky tasting than they used to be. One thing to watch for with protein bars and shakes is the ingredients. Try to find a product that is as natural as possible, without a list of 50 chemical based ingredients that you can’t pronounce. In this case, less is more-the smaller the ingredient list, the more natural/better it is for you. Try a few different kinds until you find some you really like! Keep some protein bars stashed in your purse, car or gym bag in case you are out running around and find yourself starving. This will prevent you from grabbing something at a convenience store or fast food drive-thru on the go.

Add Collagen to Your Coffee

Collagen powders have become quite popular in recent years and for good reason. Collagen is a great source of protein, can strengthen your bones, improve brain and heart health and even help with keeping your skin glowing. There are many options for collagen powders that are flavorless, which makes it super easy to add a scoop to your morning coffee, or to your soup or even to baked goods. The options are endless with this easily dissolving flavorless source of protein. If you have kids who need a protein boost, add it to their water or juice, or even their macaroni and cheese-they’ll never know!

Sneak it on the Side

Many people don’t think of side dishes or accompaniments as being good sources of protein, but they really can help increase overall daily protein consumption when you add them strategically. For example, one cup of cooked green peas contains a whopping 9 grams of protein per cup-that’s more than a glass of milk! Other vegetables with higher protein content are broccoli, spinach, asparagus, potatoes, sweet potatoes and brussels sprouts, containing an average 4-5 grams of protein per cooked cup. Other helpful sources of protein are nuts, quinoa, nut butters, hummus, lentils and other beans. These can also be great sources of protein for vegetarian and vegan dieters as well. Adding any of these items to your meals or snacks can help boost that overall protein intake as well.

As with any diet plan or fitness program, tracking can help you stay on track and reach your weight loss goals. This is the same when it comes to protein. Tracking your daily protein intake can help keep you aware of how much you are eating per day and how much you need to add to get to your own personal goal. SureFiz is with you along your weight loss journey and can help you break down your larger goals into manageable sub-goals. If you haven’t checked out our amazing program yet, be sure to click here and sign up today!

How to Enjoy Thanksgiving During a Pandemic

Thanksgiving in 2020 may look and feel different, but it’s still possible to stay safe and healthy while enjoying the holiday.

How to Enjoy Thanksgiving and Stay Healthy in the Coronavirus
Pandemic

Thanksgiving in 2020 may look and feel different, but it’s still possible to stay safe and healthy while enjoying the holiday.

Many people can agree that this past year has been unprecedented, a year like no other that we have experienced in this generation. The entire world has been affected by the Coronavirus pandemic, no region untouched. As we near the holiday season, it is clear that Thanksgiving and even Christmas will likely be celebrated differently. Just because our holiday traditions may not be the same in 2020 doesn’t mean we can’t enjoy the fellowship of family and friends while staying safe, healthy and protecting others.

Keep Gatherings Small-or Virtual

Many Thanksgiving traditions involve gathering with family and friends. Thanksgiving has historically been one of the biggest travel times every year but with the novel Coronavirus pandemic, many travel plans have halted and people have opted to stay home with their immediate families to stay healthy. Others may just keep their circles smaller with close family. No matter what you decide, staying safe and healthy this year doesn’t mean you have to feel completely disconnected. Earlier this year when many states were on a stay at home requirement, families and friends gathered over Zoom calls, FaceTime, or other video apps to share meals, a happy hour, weddings, birthdays and other joyous occasions. The holidays can be a time of celebration from afar, but still together. So raise a glass to your computer screen and smile at the faces on the other side, knowing that we won’t be apart forever.

Don’t Let a Thanksgiving Cheat Meal Become a Cheat Week

Many health experts, trainers, health coaches and nutritionists will tell you-one cheat meal won’t ruin your diet or weight loss success. But an entire long weekend of eating Thanksgiving leftovers could certainly put a damper on your goals and leave you working hard to gain back momentum. Make sure that you enjoy smaller amounts of some of the most unhealthy items-stuffing, mashed potatoes, gravy, pie, sweets–and fill the plate with turkey, salad, vegetables and other less calorie laden foods. It’s ok to enjoy the day without guilt and try small amounts of festive foods, while keeping in mind that you have a goal and you want to stick to your plan to reach it. Let the others in your household enjoy leftovers the following days, while you get back on track and on your diet and fitness plan. It can be hard to resist all the leftovers but remember you CAN do it!

Take Care of Yourself

In many different ways, the holidays can be stressful and anxiety-inducing. This year may have its unique challenges and stressors. It is important to remember overall wellness. Get lots of adequate rest, stay on your regular exercise routine and take time to decompress from the stressors of life and the holidays. Finding a good book, taking a relaxing bath or even some light yoga can all help give you the time you need to refresh and feel ready for anything that happens.

Give Thanks

Remembering the reason for the Thanksgiving holiday is of utmost importance-maybe more so this year than ever before. Taking some time for remembrance, gratefulness and thankfulness is good for the soul and the body. This year has been challenging and at times it can be easier to focus on all the things we have lost instead of all that we have. Go around the table with your immediate family or whoever you share dinner with and take turns talking about what you are thankful for this year. You may find that you gained more than you thought you had lost. Finding the silver lining in every cloud is a huge component of staying healthy and whole. The feeling of thankfulness and gratitude can carry you through this entire holiday season and into next year.

We can and will get through this together, and look forward to future holidays when we can all gather together and keep each other safe too. From all of us at SureFiz, we wish you the best and most fulfilling Thanksgiving holiday. May you enjoy every moment and maximize the moments of happiness in the day. Happy Thanksgiving!

Healthy Foods For A Strong Immune System this Winter

A strong immune system has many components, including a healthy daily diet. Here are some foods to try to help you stay healthy through the winter.

A strong immune system has many components, including a healthy daily diet. Here are some everyday foods you can eat to help you stay healthy through the winter.

Healthy Foods to Keep your Immune System Strong this Winter

The body’s immune system is it’s first defense against illness. When it comes to preventing colds, flus or even the coronavirus, keeping the body strong and healthy is of utmost importance. You don’t need to reach for expensive vitamins and supplements to keep your body strong. There are many healthy foods that you’ll find easy to incorporate into your daily diet and weight loss program.

What makes an immune system strong?

When it comes to keeping your immune system strong and thriving, several components are important to keep in mind. The immune system isn’t single faceted, but a complete system in the body that depends on a lot of factors to function well. Some of the main ways you can help your immune system stay strong are:

Get enough sleep
Quit smoking cigarettes (or don’t start)
Exercise regularly
Try to minimize stress
Practice good hygiene-washing hands, etc.
Maintain a healthy weight
If you drink alcohol, do so in moderation
Eat a variety of natural, healthy foods-especially fruits and vegetables
Keep sugar intake low, avoid unnatural sources

Working on all of the above areas can help keep your immune system strong and ready to fight off any illness or infection, but when it comes to eating healthy some foods are definitely superior in their immune-boosting qualities. Focus on foods that are high in antioxidants, vitamin C, vitamin D, and zinc. The key is getting a good variety of these foods to keep each of these nutrients strong in your body.

Antioxidants

“Antioxidant” is a word used a lot in the health and fitness world. But what does it really mean? Broken down, according to veryhealthy.life, the anti means against and oxidant refers to something that will chemically combine with oxygen. This means that antioxidants prevent oxidation against free radicals. When there are free radicals within the body they can cause a chain reaction that causes damage to the cells. Antioxidants can help keep your cells strong against this free radical damage. Some popular foods that are high in antioxidants are:

Raspberries, cherries, apricots, cranberries and watermelon
Broccoli, spinach, artichokes,
Rosemary, oregano, thyme
Kidney beans
Turmeric
Acai powder
Allspice, cinnamon, cocoa powder

By combining many of these fresh fruits, vegetables and spices together, there are many easy and creative ways to get more antioxidant rich foods into your diet.

Vitamin C

Vitamin C might be the most common vitamin known to fight illness and aid in recovery well. Because the body cannot produce or store vitamin c, it has to be sourced through the diet, and finding daily sources in a variety of foods can help ensure you are getting enough. When you think of vitamin c you might immediately think of oranges or other citrus, but many other foods are high in vitamin c that may not have come to your mind. Here are some great healthy food options that give a boost of vitamin c:

Red pepper, green pepper, green chile pepper
Oranges, strawberries, papaya, guava
Broccoli, potato, brussels sprouts, cauliflower
Lemon, grapefruit, kiwifruit, mango

Vitamin D

Vitamin D has been known for many years to promote bone growth and absorb calcium. Recent studies have also shown a link between vitamin D and other important body functions, including a healthy immune system response. “Vitamin D deficiency has now been linked to breast cancer, colon cancer, prostate cancer, heart disease, depression, weight gain, and other maladies. These studies show that people with higher levels of vitamin D have a lower risk of disease” (webmd). The body can produce vitamin D, but only after skin exposure to sunlight for an extended period of time. Unfortunately, those who live in less sunny climates can be at a higher risk of vitamin D deficiency. Even those who live in sunny areas may still have vitamin D deficiency if they spend a majority of their time indoors. Recent studies have been conducted on the potential role vitamin D may have in the immune response to COVID-19. Although more research needs to be done, studies show positive results that link vitamin D to the immune system strength needed to fight the coronavirus and other diseases. If you are not able to get enough sunlight daily, these foods can help to supplement vitamin D in your body:

Salmon
Herring, sardines, cod liver oil
Egg yolks
Mushrooms
Fortified foods with vitamin D, such as cow’s milk, soy milk, orange juice, cereals and oatmeal.

Getting vitamin D from all natural sources such as the sun and natural healthy foods is always the best way to give the body what it needs on a daily basis.

Zinc

Zinc is an essential trace mineral that plays an important role in the body, including slowing the aging process and providing an antioxidant barrier against free radicals. The body doesn’t need large amounts of this mineral for healthy function, so it is an easy nutrient to supplement with a healthy diet. Keep in mind that animal foods are the best sources of zinc compared to plant foods, like vegetables, because zinc bioavailability (the fraction of zinc that’s retained and used by the body) is high in foods like animal meat and seafood (draxe.com). That doesn’t mean animal foods are the only source, but combining animal and plant sources can help guarantee you’re getting all you need in your daily diet. Some of the foods highest in zinc are:

Grass-fed beef, lamb, chicken
Pumpkin seeds, hemp seeds, cashews
Chickpeas, lentils, almonds
Kefir, yogurt, ricotta cheese
Mushrooms, spinach, avocado

By working at maintaining a healthy immune system through the winter months, you can do your best to stay strong and able to fight any viruses that come your way. Choosing a variety of foods from all of these categories will help you feel better, stay stronger and promote healthy weight loss as part of your overall diet plan. Holistic health is not just about weight loss or physical appearance, but about the functions of the entire body. By keeping all of your systems strong you can feel better from the inside out.

Four Simple Tips To Have A Healthy Holiday

Holidays are no excuse to give up on your diet plan. You can still make progress in your weight loss and fitness journey.

The holiday is the toughest season for those who are trying to lose weight. Most people just give up and block these three months to not caring about what they eat. It is understandable though. It is not so fun to always feel cautious and anxious about the food whenever you try to enjoy holiday dinners with family. Refusing certain meals would be perceived as rude behavior in some families. There are ways to get away from that though. Here are the tips to have an enjoyable healthy holiday.

1.) Try intermittent fasting

4 Tips To Have A Healthy Holiday

Image source: intermountainhealthcare.org

This is optional because fasting might not work for everybody. Studies have shown the benefits of intermittent fasting for weight loss and blood sugar control. Intermittent fasting puts your body in ketosis. According to WebMD, ketosis is a process that happens when your body doesn’t have enough carbohydrates to burn for energy. Instead, it burns fat and makes things called ketones, which it can use for fuel. In addition to helping you burn fat, ketosis can make you feel less hungry. It also helps you keep muscle. However, if you are interested in doing intermittent fasting, do not just do it on holiday months. Start a few weeks to a month before to let your body adjust to the changes due to ketosis. If you can, try to decrease the eating window to 8 or 6 hours. You can do it anytime in the day. Some people like to eat at night, some people like to eat in the morning. But make sure you have stopped eating heavy meals 2 hours before bedtime.

2.) Start with the soup

When the dinner starts, do not go heavy right away. Start with the soup. A Penn State study shows that eating low-calorie soup before a meal can help cut back on how much food and calories you eat at the meal. The results show that when participants in the study ate a first course of soup before a lunch entree, they reduced their total calorie intake at lunch (soup + entree) by 20 percent, compared to when they did not eat soup. The study tested whether the form of soup and the blending of its ingredients also affected food intake and satiety. Soups tested included separate broth and vegetables, chunky vegetable soup, chunky-pureed vegetable soup, and pureed vegetable soup. While researchers thought that increasing the thickness or the amount of chewing required may have made certain forms of soup more filling, the results of the study show that low-calorie soup is filling regardless of its form.

3.) Pick the high-protein food

When it is time to dive into the main course, go for high-protein food such as turkey breast, salmon, pork loin, meatballs, or beef steak. High protein foods make you feel full longer and satisfied so you will eat less and cut down on snacking. High protein foods not only help you build and maintain lean muscle mass, but also give you extra nutrients like B vitamins, vitamin E, iron, zinc, and magnesium. You do not have to completely avoid your favorite holiday foods. One tip is to skip the foods you can eat year-round, like chocolate chip cookies. Instead, taste the special treats you can only get this time of year, like gingerbread. If you really want to have chocolate chip cookies, it’s also okay. Just remember, everything in moderation.

4.) Never stop moving

The holiday season is typically packed with a lot of free time. Make use of this free time by moving. You can do simple things like cleaning the house, preparing meals, decorating, or doing laundry. Walk the dog (if you have one), or just go for a walk or a run in the neighborhood. Do our recommended free Youtube workouts or you can try our stairs workout if you are not in the mood of going outside.

It is a little tricky but definitely doable. Do not let the holiday season set you back. A little set back is okay but do not settle there. Get up and work on it. The weight loss journey is never easy. You will have some setbacks. But believe in yourself. You will get there. Be strong and keep on going.